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10-minute exercises a day to treat the Scoliosis (Curvature of Back)

back pain

Nearly hundreds of thousands of people across the planet are affected by Scoliosis which is curvature of the spine. People often revert to the conventional medical practices of today to treat this condition. While the condition itself cannot be cured, there are still a lot of ways to reduce the pain and improve the quality of life. There are some methods, well; they are actually few easy to perform exercises that one can perform right at their home to reduce the pain from Scoliosis.

back pain

We have gone through numerous such exercises to treat Scoliosis and come up on only a few selected ones that are most suitable and can be done easily. So for those of you who suffer from scoliosis, we present 10-minute exercises a day to treat the Scoliosis (Curvature of Back).

Pelvic tilt

Pelvic tilt

How to do:

This first exercise is known as Pelvic Title and to perform it follow these steps.

  • Lie down on the ground on your back straight while the knees are bent and feet are touching the ground
  • Tighten the muscles of the stomach and lift your back up so that it can form a straight line at an angle of 45 degrees.
  • Hold the pose for about 5 seconds and then release slowly
  • Perform 2 sets of this exercise with 10 repetitions

This exercise results in muscles of lower back and the hips to be strengthened.

Arm and leg raises

Arm and leg raises

How to do:

To perform this exercise, you need to follow these steps.

  • Lie down on the ground why your stomach on the ground while keeping the head on the ground.
  • Straighten one of the arms and legs
  • Raise one of the arms above the ground while holding the opposite leg in the air
  • For those, who are unable to perform this pose, they should only lift one arm or leg at a time
  • Hold this pose for at least 2 breaths time before lowering down the back.
  • Do 15 reps on both sides

This exercise causes the lower back to be strengthened.

Cat & Cow

Cat & Cow

How to do:

To perform this exercise, you need to follow these steps.

  • Kneel down on the ground with the hands over the ground.
  • Make an arch of your back while forcing eh abdominal muscles to be drawn in (this is mimicking a cat)
  • Now release this pose and allow the stomach to fell while lifting the head towards the ceiling (this is mimicking the cow)
  • Do sets of this exercise with 10 reps each.

Helps relive the pain of back and makes it extra flexible.

Bird dog

Bird dog

How to do:

Bird Dog is the exercise similar to that of arm leg raise but to perform this exercise, you need to follow these steps.

  • It needs to be performed by kneeling with the hands being placed on the floor
  • Extend one arm and leg opposite to that arm
  • Hold the pose for 5 full breaths
  • Retract the pose and repeat it similarly for the other side
  • Do 15 reps for each side

The exercise causes the core and the lower back to be stabilized and strengthened.

Latissimus dorsi stretch

Latissimus dorsi stretch

How to do:

To perform this exercise, you need to follow these steps.

  • Stand up straight with both arms being over your head
  • Bend the body towards the left side and then return the standing positioning while pushing on the left foot
  • Now do the same step for the right side
  • Perform 10 reps for each side

This exercise results in the Latissimus dorsi to be strengthened for reducing the pain caused by Scoliosis.

Abdominal press

Abdominal press

How to do:

To perform this exercise, you need to follow these steps.

  • Lie down on the back with both feet I flat position and the legs raised above the ground as you reach the 90 degrees angle
  • Push the knees towards the abdomen to use your abs
  • Do not move the legs or arms while doing the press
  • As the knees reach the abdomen, hold the pose for 4 breaths time and then release slowly
  • Perform 2 sets of 10 repetitions each

This exercise might focus on the abdominal muscles but it actually helps to take the pressure off of the back.

Single leg balance

Single leg balance

How to do:

To perform this exercise, you need to follow these steps.

  • Stand up straight on the ground
  • Bend one of the knee and lift it against the other leg as you balance on only one leg
  • You do not need to do this pose without any help. Grab hold of something to hold the pose. After the pose becomes easy you can do with both arms being held outside.
  • After that bring both arms to the chest
  • Balance each leg pose for a maximum of 20 seconds
  • Do 5 reps of this pose for each leg

It helps to straighten one’s spine.

Side plank

Side plank

How to do:

A study conducted by the College of Physicians and Surgeons of the Columbia University located in New York,  simple yoga pose known as Side Plank is extremely helpful in managing Scoliosis.

To perform this exercise, you need to follow these steps.

  • Lie down on one side of the body
  • Propel yourself up by using the elbow and the forearm of the other side
  • Hold this pose for 5 seconds
  • Perform 5 reps for each side

It was found in the study that if a person performs this pose for 90 seconds for a period of 3 days, it can provide significant relief of the scoliosis in only 3 months time .

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